**Marcus's HIT Dungeon**

[Capebuffalo]

Ahh. Nothing like a good avi trial. Brings back memories of that one that we were actively involved in, with danb.

How do you plead sir. Your guilty. That was fun though. This one not so much. It's always the tattoos that trip um up.

[AD]

How do you plead sir. Your guilty. That was fun though. This one not so much. It's always the tattoos that trip um up.

Thats why i dont have any tattoo.

[Times Roman]

I am actually guilty of the heavy pulling using body. And I changed it up from reading this thread and I have my spotter put his knee in my back and holding my shoulders back and I pull down (close grip) so I can't even do bad form if I tried. My back was worked the next day!

there you go! instant improvement.

I may have to go even lighter, and really focus on slow contractions, pinching my shoulder blades together each time (rows) and not use the biceps for pulling.

maybe this is the direction i need to go with my other routines too. I'm not quite at a plateau, but close....

[gearbox]

there you go! instant improvement.

I may have to go even lighter, and really focus on slow contractions, pinching my shoulder blades together each time (rows) and not use the biceps for pulling.

maybe this is the direction i need to go with my other routines too. I'm not quite at a plateau, but close....

I was doing about 35-40% less weight and concentrating on trying to pitch those blades together like holding a credit card back there!

[DCI]

I was doing about 35-40% less weight and concentrating on trying to pitch those blades together like holding a credit card back there!

Boom, thats whati did tonight for back it nearly broke me

[kelkel]

Getting a good "feel" is crucial in back development. Always best to lighten the weight for awhile to obtain that contraction and then slowly pile it back on. You'll like the results!

[Zodiac82]

Getting a good "feel" is crucial in back development. Always best to lighten the weight for awhile to obtain that contraction and then slowly pile it back on. You'll like the results!

hey Kel I need directions to the store....u got any road maps I can follow ; )

[Times Roman]

Getting a good "feel" is crucial in back development. Always best to lighten the weight for awhile to obtain that contraction and then slowly pile it back on. You'll like the results!

I think this is what I'm going to do.

On all my routines. I'll go for the slo-mo action and see how that goes. Today was legs, and in gerneral, when i did this today, my reps were offf by almost 50%

[marcus300]

Had a back workout yesterday and my shoulder felt fine, doing back didn't aggravate it so all is good but its still sore and i'm going to suffer doing chest.

Been very busy with work etc but got a few days off now so lets see if I can break my passion in the gym

[AD]

marcus, you divide your back days into thickness days and width days right? so do you ever train your back twice a wk to cover both width and thickness? or is it one wk this and one wk that?

[marcus300]

marcus, you divide your back days into thickness days and width days right? so do you ever train your back twice a wk to cover both width and thickness? or is it one wk this and one wk that?

I do width and thickness in the same workout but my main focus will be on one if you understand what I mean. I will do movements what will target both areas but one week I will do more thickness movements and the next week more on the width. I only train one bodypart per week, if done hard and intense that's all whats needed for me. I focused a lot on my back over the last 12 months because it was weak and by doing this plus using some serious heavy weight and intense protocols my back has exploded

[--->>405<<---]

Getting a good "feel" is crucial in back development. Always best to lighten the weight for awhile to obtain that contraction and then slowly pile it back on. You'll like the results!

this is an area i need to improve on. i think back is my weakest area for "feel".. i think i may be using more bicep/arms and less back.. i have to really concentrate and i find the heavier i go, the harder that is.. excellent advice Kel. i believe i will try this out tomorrow (back thickness day! )

[--->>405<<---]

hey marcus what to u think about lower back exercises? the reason im asking is the "christmas tree".. where does that come from? for back right now i do:

deads
rows Barbell
rows one handed
chins
lat pulldowns
cables that duplicate the motion of pullovers but from standing (whatever thats called) --> this is new to my routine i must add since i started following ur advice on HIT training to failure utilizing drop sets. (id also like to note i have investigated rest pause and think i will be incorporating this as well in addition to drop sets)..

specifically im curious as to whether i should be doing some sort of hyper extension or stiff leg dead/romanian dead?? i know RD's are supposed to work the hammy's but mine always only feel like theyre working the lower back.

i know deads are a great movement for many reasons and im fortunate enuff to be able to do them.

[marcus300]

hey marcus what to u think about lower back exercises? the reason im asking is the "christmas tree".. where does that come from? for back right now i do:

deads
rows Barbell
rows one handed
chins
lat pulldowns
cables that duplicate the motion of pullovers but from standing (whatever thats called) --> this is new to my routine i must add since i started following ur advice on HIT training to failure utilizing drop sets. (id also like to note i have investigated rest pause and think i will be incorporating this as well in addition to drop sets)..

specifically im curious as to whether i should be doing some sort of hyper extension or stiff leg dead/romanian dead?? i know RD's are supposed to work the hammy's but mine always only feel like theyre working the lower back.

i know deads are a great movement for many reasons and im fortunate enuff to be able to do them.

Deads are great but I don't do them anymore due to injury, now I do a lot of hyper extensions with weight and that's made my lower back very thick and the muscle its built is amazing. I never thought my back would react in such a way but ive build this movement up over the last 12 months and now I am shifting some weight and my lower back looks great, its like 2 big rods of steel down either side of my spine.

This is the machine I use to do them

[--->>405<<---]

Ok so u endorse that exercise as well as recommend i implement it cool.. Thought i might be neglecting something. Thx

[marcus300]

Ok so u endorse that exercise as well as recommend i implement it cool.. Thought i might be neglecting something. Thx

Hyper's are great just keep increasing the weight and the lower back adapts very quickly, it also takes all the strain off your spine. I thought my big lower back days were over when I stopped doing deads but with hyper's ive increased the size ten fold

[BUTTERYGOODNESS]

Hyper's are great just keep increasing the weight and the lower back adapts very quickly, it also takes all the strain off your spine. I thought my big lower back days were over when I stopped doing deads but with hyper's ive increased the size ten fold

Do you incorporate drop sea with these as well

[marcus300]

Do you incorporate drop sea with these as well

Yes I do

[BUTTERYGOODNESS]

Yes I do

Awesome lol

[DCI]

Shoulders tonight and I am going to break them in two beenn a shit week for me in general and really taking out all the problems in the gym can't wait

[Tron3219]

Marcus,

Couple questions for you.

1. What's your take on protein consumed in one setting?

2. I'm eating well over my tdee (2907), about 3600-3800 cals a day. I'm getting pretty good gains. 228 from like 208 in 6 weeks. I'm growing about pounds a week. But I'm gaining minimal fat. Do u think I should up the cals more? I'm always hungry :/ I feel like I'm not eating enough.

-TroN-

[marcus300]

Marcus,

Couple questions for you.

1. What's your take on protein consumed in one setting?

2. I'm eating well over my tdee (2907), about 3600-3800 cals a day. I'm getting pretty good gains. 228 from like 208 in 6 weeks. I'm growing about pounds a week. But I'm gaining minimal fat. Do u think I should up the cals more? I'm always hungry :/ I feel like I'm not eating enough.

-TroN-

I prefer to spread my daily protein consumption throughout the day to give my body a frequent supply, i'm old school and know how my body reacts and its something what's always been done that way by many pro BB's anyway so why change something what clearly works.

Your eating around 700-800 over your TDEE and your not gaining much bf but gaining size etc so that should tell you to carry on doing what your doing, just increase as your LBM increase's week by week. Are you on cycle?

[marcus300]

My workouts are suffering due to my shoulder injury, it feels like its getting better but at the moment no records being broken just coasting along training using rest pause. Did have a great leg and calve workout though

[Tron3219]

I prefer to spread my daily protein consumption throughout the day to give my body a frequent supply, i'm old school and know how my body reacts and its something what's always been done that way by many pro BB's anyway so why change something what clearly works.

Your eating around 700-800 over your TDEE and your not gaining much bf but gaining size etc so that should tell you to carry on doing what your doing, just increase as your LBM increase's week by week. Are you on cycle?

I try to spread my protein out throughout the day, usually about 8 servings of 50g. But sometimes I can't eat one or two of my meals because of work, so I usually combine them. I still get all my food intake in because I eat 4-6 bigger meals as opposed to 8 smaller ones. And lately it seems to b about a 50/50 chance on what my meal frequency is. Just wondering what ur take on the whole how much protein can ur body absorb debate was.

Yes I'm on cycle, 990mg test, ran first 4 weeks with some var @ 100mg day

-TroN-

[Tron3219]

My workouts are suffering due to my shoulder injury, it feels like its getting better but at the moment no records being broken just coasting along training using rest pause. Did have a great leg and calve workout though

Sorry to hear bout ur shoulder big guy? What happened?

-TroN-

[marcus300]

I try to spread my protein out throughout the day, usually about 8 servings of 50g. But sometimes I can't eat one or two of my meals because of work, so I usually combine them. I still get all my food intake in because I eat 4-6 bigger meals as opposed to 8 smaller ones. And lately it seems to b about a 50/50 chance on what my meal frequency is. Just wondering what ur take on the whole how much protein can ur body absorb debate was.

Yes I'm on cycle, 990mg test, ran first 4 weeks with some var @ 100mg day

-TroN-

What your doing is working so don't worry to much about it. With my work schedule I sometimes miss 2-3 meals and just have shakes what I have with me all the time, sometimes its impossible to eat for certain reasons but like you I eat when I can and eat more, so long as you getting the food in you will be fine.

Ive read that many different studies on protein absorption I personal think the jury is still out on that one, just go back how you react and how you respond. Personally I will try my best to spread throughout the day but if I cant I eat when I can and have shakes. The thing is with me I am a big guy and I eat a lot of food so if I can't eat I drink it then eat when I can but I try my best to eat throughout the day/night

Your on cycle eat eat and eat more, train heavy and intense and feed the growth, this is the time to make a difference so eat and train hard.

[marcus300]

Sorry to hear bout ur shoulder big guy? What happened?

-TroN-

I did it doing heavy db incline curls, but its getting better

[Tron3219]

What your doing is working so don't worry to much about it. With my work schedule I sometimes miss 2-3 meals and just have shakes what I have with me all the time, sometimes its impossible to eat for certain reasons but like you I eat when I can and eat more, so long as you getting the food in you will be fine.

Ive read that many different studies on protein absorption I personal think the jury is still out on that one, just go back how you react and how you respond. Personally I will try my best to spread throughout the day but if I cant I eat when I can and have shakes. The thing is with me I am a big guy and I eat a lot of food so if I can't eat I drink it then eat when I can but I try my best to eat throughout the day/night

Your on cycle eat eat and eat more, train heavy and intense and feed the growth, this is the time to make a difference so eat and train hard.

Roger that big guy! Looks like I'll b bumping up my cal intake! I'm just trying to find that fine line where fat gain is minimal and muscle gain is maximal!

And yeah! U r a big fvckin dude, I hate MY grocery bill, god I'd hate to see yours!!

-TroN-

[Tron3219]

I did it doing heavy db incline curls, but its getting better

Curling the 150's eh Marcus? Lol that's good, hope u have a speedy recovery! I think I have a rotator cuff issue, I can't do flat bench. Hurts my socket, but I can do db all day long... Don't understand it. I like db better anyhow.

-TroN-

[marcus300]

Roger that big guy! Looks like I'll b bumping up my cal intake! I'm just trying to find that fine line where fat gain is minimal and muscle gain is maximal!

And yeah! U r a big fvckin dude, I hate MY grocery bill, god I'd hate to see yours!!

-TroN-

That's it, its finding the balance between the two

My grocery bill has always been large no getting away with it

Curling the 150's eh Marcus? Lol that's good, hope u have a speedy recovery! I think I have a rotator cuff issue, I can't do flat bench. Hurts my socket, but I can do db all day long... Don't understand it. I like db better anyhow.

-TroN-

I haven't flat bb bench pressed for years, I do hammer strength flat press these days which is great and just targets my chest perfectly but I will never do BB flat press again, my shoulders and neck hurt like fuk when doing it.

[--->>405<<---]

ok marcus today is back/shoulders day

my plan:
rows (barbell)
rows (DB one hand)
deads
hyperextensions
shoulder press (seated BB and DB)
rear delt flyes

what else would u recommend? i do lats on chest day..

figd id do rest pause and drop sets on everything except deads.. (5 reps)

try to stay in 5-7 rep range for everything else.. ??

[marcus300]

ok marcus today is back/shoulders day

my plan:
rows (barbell)
rows (DB one hand)
deads
hyperextensions
shoulder press (seated BB and DB)
rear delt flyes

what else would u recommend? i do lats on chest day..

figd id do rest pause and drop sets on everything except deads.. (5 reps)

try to stay in 5-7 rep range for everything else.. ??

You know I don't like hitting two major muscle groups at once but I know that's how you train,

Throw some lateral raises in your shoulder workout mate

You either do rest pause or dropsets don't do both on the same movement

[gearbox]

Same here in bb flat bench. Have not done it for about 4 years. I will so decline bb and flat db.
Back when I did flat bb both my sockets on each shoulder would be sore every time I benched. Obviously flat bb puts a lot of pressure their instead of my chest!

[--->>405<<---]

You know I don't like hitting two major muscle groups at once but I know that's how you train,

Throw some lateral raises in your shoulder workout mate

You either do rest pause or dropsets don't do both on the same movement

yessir and i recognize the effectiveness of doing it that way as u can not be as intense with both. i will adopt ur training style when mass gaining is my primary objective. currently i am just running maintenance with the hopes of maybe a little re-comp until i get thru my vacation (or as yall englishmen call it: holiday )..

my maintenance plan does not allow for 5 training days out of 7 as i do not do cardio on training days and i fast on non-training days. itd just throw off my whole routine and i dont wanna risk gaining any bf% before my cruise. i actually seem to maybe be slowly re-comping which is awesome!

currently eating 4500cals on training days and 1500-1800cals on non training.. may increase to 5000 on training and see if i can add even a little more ..

[marcus300]

yessir and i recognize the effectiveness of doing it that way as u can not be as intense with both. i will adopt ur training style when mass gaining is my primary objective. currently i am just running maintenance with the hopes of maybe a little re-comp until i get thru my vacation (or as yall englishmen call it: holiday )..

my maintenance plan does not allow for 5 training days out of 7 as i do not do cardio on training days and i fast on non-training days. itd just throw off my whole routine and i dont wanna risk gaining any bf% before my cruise. i actually seem to maybe be slowly re-comping which is awesome!

currently eating 4500cals on training days and 1500-1800cals on non training.. may increase to 5000 on training and see if i can add even a little more ..

Your English is great, hope you have a good holiday

everything sounds like a plan, keep on hitting hard and intense mate

[--->>405<<---]

Your English is great, hope you have a good holiday

everything sounds like a plan, keep on hitting hard and intense mate

thx pal! i intend to..

[panntastic]

Afternoon fellas
Loving this comp and its really giving me a new found drive for training I never knew I had.

Now my question is how do I bring out my lower traps?
Looking at me from front I have visible traps nice angle from delta to neck.
From behind they are quite thick to but there's no lower end to them.

They have marginally improved incorporating bent over rows and t-bar rows but it seems to be a really lagging area for me.

I'm currently cutting away the mass of body fat for the most improved comp so I know they aren't going to blow up over night but I still need to train them that little bit harder to play catch up.

Any tips please guys

[marcus300]

Afternoon fellas
Loving this comp and its really giving me a new found drive for training I never knew I had.

Now my question is how do I bring out my lower traps?
Looking at me from front I have visible traps nice angle from delta to neck.
From behind they are quite thick to but there's no lower end to them.

They have marginally improved incorporating bent over rows and t-bar rows but it seems to be a really lagging area for me.

I'm currently cutting away the mass of body fat for the most improved comp so I know they aren't going to blow up over night but I still need to train them that little bit harder to play catch up.

Any tips please guys

Carry on rowing which will help target the area, also try doing shrugs with the bar behind your body which will also help and drop that bf. Ohhh and dropset heavy bb shrugs right down to plate a side and tense and hold

[Knockout_Power]

Carry on rowing which will help target the area, also try doing shrugs with the bar behind your body which will also help and drop that bf. Ohhh and dropset heavy bb shrugs right down to plate a side and tense and hold

interesting, never thought to do dropsets with shrugs before.

[marcus300]

interesting, never thought to do dropsets with shrugs before.

Oh KP you must try them, warm up to your heaviest were your doing around 4,5,6,7th then dropset and rep, and keep repeating it until you full exhausted. Example lets say your doing 5 plates a side and your hitting around 6, 7 reps max, then you drop a plate a side and rep till you cant do another, then drop another plate a side and rep more until complete failure, then drop again and rep and so on and so on until you are doing one plate a side and holding it at the top for a count of 3 then keep going till your doing half reps. Watch those traps explode, let me know how you get on please